Since the VHI Women’s Mini Marathon first began in 1983, it has grown to be the biggest all-women’s event of its kind in the world. During that time, 958,000 women have helped raise over €197 million for various charities. Women of all ages and nationalities take part in this event, which this year will take place on the 6th of June.

With over 40,000 women taking part each year, it is inevitable that there will be a few injuries. Although there are first aid points dotted along the route, it’s always better to take preventative action when it comes to exercise, so here are a few things you can do to help prevent any injuries.

Footwear

Anyone over the age of 18 is eligible to enter the race as a runner. If you are one of these women, then you’ll need to make sure that you have to right type of shoe. While many may think that all exercise shoes are more or less the same, runners should not wear the same shoes as joggers or walkers.

Runners should pick shoes based primarily on their shock absorption, with cushioning and grip being important factors also. For joggers, cushioning is more important than shock absorption, and for walkers, shock absorption is irrelevant. Anyone over the age of 14 can enter the race as either a jogger or a walker.

Stretching

The idea of stretching before exercise is hardly a new one, but it is extremely important. Stretches should be done in the days and weeks leading up to the event, and not just on the day itself.

Lying knee tucks are one example of a good stretch for a mini marathon. With your back on the ground, take one knee and press it to your chest, while holding the other leg stretched out just hovering off the ground. Do this for about 3 seconds before switching legs.

Another option is to stand in front of a wall, and essentially try to push it. Place one foot in front of you, at the base of the wall, with your knee bent. Place the other foot behind you with your leg straightened, and push against the wall to stretch the calf muscles. Hold this for about 30 seconds before switching legs.

Taping

Taping is becoming increasingly popular among athletes as it can be used to train, exercise, play sports, or recover. If you’ve never heard of it, kinesiotape is like a type of medical duct tape that is placed over muscles. It is also designed to mimic the elasticity of human skin and muscle. This design encourages the flow of blood and lymph, loosens muscles, offers support, and much more. Taping not only makes it less likely that you will injure yourself before or during an event, but it also helps improve the results of your training. For more on taping, please click here.

As the mini marathon is such a large event, there will be women of all ages, body types and skill levels attending. If you are not an experienced runner, don’t underestimate the length of a 10k. Pace yourself, stay hydrated, and don’t focus on the clock. Whether you’re entering as a runner, a jogger, or a walker, finishing a mini marathon is an impressive feat, so don’t wreck it for yourself by wrecking yourself.